Congrats and welcome to our May ONRAMP grads!

OPTION 1: Active Recovery

After the Group Warm Up perform in order:

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching

or

Class WOD

WARM UP:

3 RNFT
10/8 Cals Rowing
10 Light Wall Balls
5 Low Box Jump Up and Step Down

1 RNFT
10 Alternating Forward Lunges
10 Reverse V-Ups on Sliders
10 Alternating Side Lunges
10 Plank Leg Sliders R & L

PART 1:

3 RNFT
All on Right Side with a Single KB
5 Cleans
5 Single Arm Swings
5 Front Squats
5 Push Press

Repeat on Left Side

Rest 60 sec after each round. Aim to increase your KB each round. The
Rx Weight is 70/44 – try to build up in weight so your last round is
Rx

PART 2:

All distances are down and back length of gym or down and back in the driveway

3 RNFT

1 Arm Overhead – Right Arm Walk Down and Back – Rx KB 70/44 or 53/35
Repeat with Left Arm

0:30 Plank Hold on Rings + 0:30 Plank Hold with Feet in Rings

1 Arm Farmer Carry – Right Arm with Weight at sides – Rx is Heavier
than you did for OH
Repeat with Right Arm

0:30 Pallof Hold + Press R & L with Red Bands

10 Cal Sprint on Assault Bike

or

STRENGTH OPTION – WEEK 4 DELOAD

Bench Press

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 5 x 40%
SET 2 – 5 x 50%
SET 3 – 5 x 60%

5 Sets of:
A1. 10-15 Flat Dumbbell Presses
A2. 10-15 Dumbbell Rows R & L
A3. 60 sec Prone Plank

Coach Led Cool Down and Stretch